CrossFit South Rockland

Thursday, July 11, 2019

Thursday 7/11


Warm Up 
A- Mash (Roll t-spine + quads) Activate (3x 5 reps back ext 5 reps each side single leg box jumps)

B- Dynamic Warm up #1
Lunge complex
Inchworm
Dynamic walk
Toy soldiers
Broad jumps

Skill
Viper press & Stone G2S

Partner WOD
25 minute AMRAP 
20 viper press (split in 5 rep increments) 
200m prowler push (split in 50m increments) 
20 stone G2S (split in 5 rep increments)
200m prowler push (split in 50m increments)

GoFit
Warm Up 
A- Mash (Roll t-spine + quads) Activate (3x 5 reps back ext 5 reps each side single leg box jumps)

B- Dynamic Warm up #1
Lunge complex
Inchworm
Dynamic walk
Toy soldiers
Broad jumps

Skill
Stone G2S

WOD
Tabata the following
-DB push press
-Prowler push
-Stone G2S
-Shuttle run


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